Why Small Wins Matter

There’s actually real science behind this small-step approach. Research shows that completing even a small task can trigger the release of dopamine, the brain’s reward chemical. This boost contributes to feelings of satisfaction and can help jumpstart motivation. To use regular-person language, accomplishing a small step can give you the taste of success you need to keep going. 

These small moments of accomplishment may seem insignificant at first – answering one email, drinking a glass of water, folding a singular shirt – but they create evidence that you are capable of action. Over time, those actions can snowball into something more substantial. What starts as a single moment of effort can evolve into rhythm, resilience, and restored energy. In other words, it can help you get your groove back. 

How Tiny Steps Can Support Mental Health

Depression often warps our self-perception. You may find yourself thinking, “What’s the point?” or “I can’t follow through on anything.” But those thoughts are not facts. They’re symptoms. In fact, the insidious thing about depression is that it tries to talk you into doing all of the things that will make it worse (e.g., staying in bed, avoiding friends, not showing, etc), while attempting to talk you out of anything that might help you feel better (going for a walk, scheduling an appointment with your therapist, and so on). 

By choosing small, attainable goals like making the bed or journaling for five minutes, you begin to collect evidence against those distorted thoughts and beliefs. These actions help reestablish trust with yourself and make it easier to ignore the “voice” of depression. They offer proof that even on hard days, you’re capable of movement. Perfection is not necessary —just small acts of movement.

Think of it like strength training for your emotional muscles. You wouldn’t walk into a gym and expect to lift the heaviest weights on Day 1. You’d start with what your body can manage, and gradually, intentionally, increase your capacity.

Creating a System That Works for You

To make these small efforts stick, it helps to pair them with positive reinforcement. A reward doesn’t have to be expensive when you’re living with depression, everyday tasks can feel disproportionately difficult. What once felt routine (i.e. responding to a text, brushing your teeth, making a simple decision) may now feel heavy or unreachable. The idea of “turning things around” might seem overwhelming, or completely out of reach.

At LynLake Centers for WellBeing, we often remind clients that healing doesn’t begin with sweeping life changes. In fact, baby steps offer a more sustainable approach: a single step, repeated gently and consistently, before taking the next one. Not everything needs to get better all at once. 

 or elaborate. In fact, the most effective ones are often simple and meaningful to you.

Here are a few examples:

  • Mark off a small checklist (visual progress can be powerful)
  • Say out loud: “I did it!”
  • Text a trusted friend to share your win
  • Give yourself permission to rest after the task—watch a show, sit in the sun, sip tea
  • Keep a small journal of “things I did today” (even if it’s just one line!)
  • Treat yourself to a cup of coffee

These gestures may seem trivial, but repetition is key. The point is we are beginning to train our brains to associate action with a positive emotional response so that we are more likely to try again.

Real-Life Micro-Moments That Help

Here are a few examples of wins that might feel manageable, especially during low-energy periods:

  • Make the bed, even loosely
  • Drink a full glass of water
  • Step outside for five minutes
  • Wash your face and brush your teeth
  • Text someone a quick hello
  • Write down one thing you’re grateful for
  • Tidy one small space—a drawer, a counter, a bag
  • Do a tiny work out (i.e. 10 jumping jacks)

These aren’t meant to be productivity goals. They’re reminders of your agency. When depression tells you you’re stuck, these moments help prove otherwise. You CAN accomplish things. You CAN be productive.

Even if you only do one thing today, that one thing is still something. And when done with care and intention, these micro-moments can accumulate into deeper shifts—more energy, more clarity, more momentum.

Building Something Sustainable

A single action may bring a spark of relief. But done consistently, these small acts begin to create patterns that change how you feel and function over time.

Micro-wins can:

  • Disrupt negative thought loops
  • Rebuild motivation and self-trust
  • Make therapy and self-care feel more accessible
  • Reduce the sense of helplessness that often accompanies depression
  • Lay the foundation for routine and resilience

At LynLake, we work with clients everyday to identify these personalized steps. We identify small goals that feel both realistic and supportive. The goal isn’t to push you. It’s to meet you exactly where you are, and walk with you from there.

Letting Go of All-or-Nothing Thinking

Healing isn’t about perfection or constant progress. It’s about learning to stay in a relationship with yourself—even on the hard days. Some days, the win might be putting on clean socks. Other days, it might be calling your therapist or making a meal. Both count.

And if you didn’t do anything today? That’s okay too. You’re not back at zero. You’re still here. Besides, it’s pretty common for people to feel a rebound of depression after they’ve experienced some wins. It’s almost like depression is noticing that you’ve started to ignore it and so it shouts a little louder in an attempt to stay “alive.” The important thing is to remind yourself that setbacks don’t have to mean anything about your ability to feel better. You can take your next step toward wellness tomorrow – with the same gentleness and care.